Posted by IN

You Pick Friday 1

27 June 2014


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Walking Lunge (35 @ 95/65/45)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
PICK EITHER WOD … ONLY DO ONE

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
PICK EITHER WOD … ONLY DO ONE